Announcements

Monday March 9th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Muscle Snatch (3 x 3 @ 65%)

B: Clean and Jerk (2 x 2 @ 65%, 3 x 1 @ 70%)

C: Snatch Pull from Deficit (3 x 3 @ 85%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.